Losing weight might seem like a formidable task, but maintaining that hard-earned weight loss can be an even greater challenge. Just like with any chronic condition, obesity doesn’t have a one-size-fits-all solution. Whether you shed those extra pounds quickly with detox diets, fad diets, or opted for a more sensible approach like calorie restriction and healthy eating, the key is to adapt and stick to what works for you. Weight gain can sneak up on you if you don’t remain vigilant.
Here are ten tips to help you prevent weight gain:
Know Your Starting Point: Record Your Baseline Weight
Before embarking on a weight maintenance journey or making any changes to your lifestyle, record your starting weight. It’s essential to keep an eye on your weight regularly, but you don’t have to check it every day. Weekly or bi-monthly weigh-ins are sufficient. Pick one scale and weigh yourself at roughly the same time of day to minimize frustration. Catching weight changes early allows for timely intervention to prevent excessive weight gain.
Cultivate the Right Mindset and Behavior*
Embrace the idea of “Weight Maintenance Mode.” This means openly acknowledging that you’re in a phase where you’ll continue practicing good habits and making mindful choices. Stick to portion control, avoid late-night snacking , and practice time-restricted eating to curb cravings and unnecessary calorie consumption. Focus on balanced meals and portion control to stave off potential weight gain.
Prioritize Physical Activity
Recent research shows that regular physical exercise is more beneficial for maintaining weight and preventing gain than it is for weight loss. Engage in routine physical activity to boost your metabolism and counteract weight gain. If you’re new to exercise, aim for at least 8,000 steps a day. If you’re already active, consider incorporating moderate to vigorous high-intensity interval training for 30-40 minutes, at least 4-5 days a week.
Stay Hydrated
Opt for water over sugary drinks to manage calorie intake. A handy rule of thumb is to drink an amount of water equivalent to your weight in kilograms multiplied by 30 mL. This is the daily fluid intake you should aim for.
Understand Your Medications
Certain medications can lead to weight gain. Consult your healthcare provider to discuss alternatives that have fewer weight-related side effects. Don’t abruptly stop taking medication, especially psychiatric ones, as this could negatively impact your mental health.
Stress Management
Stress management is crucial in your weight maintenance journey. Employ stress-reduction techniques to prevent emotional eating. Align your values with your behaviors, practice distraction, build resilience, and embrace gratitude. It’s essential to speak to your healthcare provider if you’re struggling with stress.
Prioritize Quality Sleep:
Ensure you get a restful 7-8 hours of sleep each night. Adopt good sleep hygiene practices and avoid excessive daytime naps or staying up too late. If you snore or feel fatigued during the day, consult your healthcare provider to screen for sleep apnea.
Seek Support
Surround yourself with individuals who understand your challenges and encourage you to lead a healthy, meaningful life. Establish open communication with those who support you and can gently guide you when you lose focus. Include family members and housemates in your journey, so they understand your goals.
Recognize Your Challenges
Identify the stumbling blocks or triggers that derailed your progress in the past. Review your previous experiences and anticipate potential issues before they arise. This proactive approach will better prepare you for a sustainable and healthy journey.
Stay Accountable
Maintain regular appointments with your healthcare provider to ensure you’re not gaining weight. Just as someone with diabetes keeps checking their blood sugar and visiting the doctor even when their levels are stable, you should continue to consult your healthcare provider for guidance and support.
How Modest Medix Can Help You?
At Modest Medix, our team of MDs, registered dietitians, and health coaches are here to not only help you lose weight but also to guide you in maintaining your weight in a sustainable manner. You won’t feel like your life is overly restricted, and you won’t constantly be counting down the days until your next cheat day. We’ll help you create a realistic and achievable weight maintenance plan that balances nutrient intake, manages cravings, and prevents further weight gain. Maintaining a healthy lifestyle can significantly reduce the risk of regaining lost weight.
